Comparing Nutrients in 500 calories Kimchi VS Chinese Cabbage

Weight per 500 calories

• Kimchi: 3333g
• Chinese Cabbage: 3846g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 500 calories - Kimchi or Chinese Cabbage?

Macros Ratio

	Protein	Fat	Carbs
Kimchi	24%	24%	52%
Chinese Cabbage	36%	11%	53%

Macro Nutrients

	Kimchi	Chinese Cabbage	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.7g	7.93% 7.7g	97g per day for Men 19-50 years
Saturated Fat	6.98% 2.23g	3.25% 1.04g	32g per day for Men 19-50 years
Omega 3	285% 4.57g	132% 2.1g	1.6g per day for Men 19-50 years
Omega 6	20.4% 3.47g	9.5% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.5% 80g	64.5% 84g	130g per day for Men 19-50 years
Sugars	48.7% 35.3g	62.6% 45.4g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	140% 53.3g	101% 38.5g	38g per day for Men 19-50 years
Protein	65.5% 36.7g	103% 57.7g	56g per day for Men 19-50 years

Vitamins

	Kimchi	Chinese Cabbage	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	953% 8577μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.8% 0.33mg	128% 1.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	538% 7mg	207% 2.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	120% 19.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	67.7% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	546% 7.1mg	574% 7.46mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	433% 1733μg	635% 2538μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1923% 1731mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	24.4% 3.67mg	23% 3.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1211% 1453μg	1458% 1750μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kimchi	Chinese Cabbage	Recommended Dietary Allowance
Calcium	110% 1100mg	404% 4038mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	89.7% 0.81mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	1042% 83.3mg	385% 30.8mg	8mg per day for Men 19-50 years
Magnesium	111% 467mg	174% 731mg	420mg per day for Men 19-50 years
Manganese	NA	266% 6.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	114% 800mg	203% 1423mg	700mg per day for Men 19-50 years
Potassium	148% 5033mg	285% 9692mg	3400mg per day for Men 19-50 years
Selenium	30.3% 16.7μg	35% 19.2μg	55μg per day for Men 19-50 years
Sodium	1107% 16600mg	167% 2500mg	1500mg per day for Men 19-50 years
Zinc	66.7% 7.33mg	66.4% 7.3mg	11mg per day for Men 19-50 years
Water	85% 3143g	99% 3666g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Kimchi vs Chinese Cabbage:

• Cabbage Kimchi has 2.6 times more Vitamin B2 and 1.9 times more Vitamin B3 than Raw Chinese Cabbage.
• While Raw Chinese Cabbage contains 51.5 times more Vitamin A, 4.6 times more Vitamin B1, 1.5 times more Vitamin B9 and more Vitamin C than Cabbage Kimchi.
• Both Cabbage Kimchi and Raw Chinese Cabbage have similar amounts of Vitamin B6, Vitamin E and Vitamin K per 500 kcal.
• Both Cabbage Kimchi as well as Raw Chinese Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Kimchi vs Chinese Cabbage:

• Cabbage Kimchi has 2.7 times more Iron and 6.6 times more Sodium than Raw Chinese Cabbage.
• While Raw Chinese Cabbage contains 3.7 times more Calcium, 1.6 times more Magnesium, 1.8 times more Phosphorus and 1.9 times more Potassium than Cabbage Kimchi.
• Both Cabbage Kimchi and Raw Chinese Cabbage have similar amounts of Copper, Selenium, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cabbage Kimchi has 2.2 times more Fat, 2.2 times more Saturated Fat, 2.2 times more Omega 3, 2.1 times more Omega 6 and 1.4 times more Fiber than Raw Chinese Cabbage.
• While Raw Chinese Cabbage contains 1.3 times more Sugars and 1.6 times more Protein than Cabbage Kimchi.
• Both Cabbage Kimchi and Raw Chinese Cabbage have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cabbage Kimchi as well as Raw Chinese Cabbage have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.